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Swordfish vs. Brown sugar — In-Depth Nutrition Comparison

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A recap on differences between swordfish and brown sugar

  • Brown sugar has less selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, vitamin E, choline, and potassium.
  • Swordfish covers your daily selenium needs 122% more than brown sugar.
  • Brown sugar has less cholesterol.
  • The glycemic index of brown sugar is higher.

Food varieties used in this article are Fish, swordfish, cooked, dry heat and Sugars, brown.

Infographic

Swordfish vs Brown sugar infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 25% 12% 27% 16% 0.82% 1.7% 3.7% 8.3% 6.5%
Contains more MagnesiumMagnesium +288.9%
Contains more PotassiumPotassium +275.2%
Contains more ZincZinc +2500%
Contains more PhosphorusPhosphorus +7500%
Contains more SeleniumSelenium +5608.3%
Contains more CalciumCalcium +1283.3%
Contains more IronIron +57.8%
Contains less SodiumSodium -71.1%
Contains more ManganeseManganese +392.3%
~equal in Copper ~0.047mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0% 0% 2.1% 7.9% 9.5% 0% 0% 0.75% 1.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +8312.7%
Contains more Vitamin B5Vitamin B5 +215.9%
Contains more Vitamin B6Vitamin B6 +1400%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +3269.6%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
98%
Protein: 0.12 g
Fats: 0 g
Carbs: 98.09 g
Water: 1.34 g
Other: 0.45 g
Contains more ProteinProtein +19441.7%
Contains more FatsFats +∞%
Contains more WaterWater +4994%
Contains more CarbsCarbs +∞%
Contains more OtherOther +25%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swordfish Brown sugar
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Swordfish Brown sugar DV% diff.
Selenium 68.5µg 1.2µg 122%
Vitamin D 666IU 0IU 83%
Vitamin D 16.6µg 0µg 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 0.11mg 57%
Protein 23.45g 0.12g 47%
Vitamin B6 0.615mg 0.041mg 44%
Phosphorus 304mg 4mg 43%
Carbs 0g 98.09g 33%
Cholesterol 78mg 0mg 26%
Vitamin E 2.41mg 0mg 16%
Choline 77.5mg 2.3mg 14%
Fats 7.93g 0g 12%
Potassium 499mg 133mg 11%
Calories 172kcal 380kcal 10%
Monounsaturated fat 3.544g 0g 9%
Polyunsaturated fat 1.368g 0g 9%
Saturated fat 1.911g 0g 9%
Calcium 6mg 83mg 8%
Zinc 0.78mg 0.03mg 7%
Vitamin B1 0.089mg 0mg 7%
Vitamin B5 0.417mg 0.132mg 6%
Magnesium 35mg 9mg 6%
Vitamin B2 0.063mg 0mg 5%
Vitamin A 43µg 0µg 5%
Sodium 97mg 28mg 3%
Iron 0.45mg 0.71mg 3%
Manganese 0.013mg 0.064mg 2%
Fructose 1.11g 1%
Net carbs 0g 98.09g N/A
Sugar 0g 97.02g N/A
Copper 0.046mg 0.047mg 0%
Vitamin K 0.1µg 0µg 0%
Folate 2µg 1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0%
Threonine 1.035mg 0%
Isoleucine 1.088mg 0%
Leucine 1.919mg 0%
Lysine 2.168mg 0%
Methionine 0.699mg 0%
Phenylalanine 0.922mg 0%
Valine 1.216mg 0%
Histidine 0.695mg 0%
Omega-3 - EPA 0.127g 0g N/A
Omega-3 - DHA 0.772g 0g N/A
Omega-3 - DPA 0.168g 0g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Brown sugar
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
72%
Swordfish
2%
Brown sugar
Minerals Daily Need Coverage Score
64%
Swordfish
11%
Brown sugar

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 97.02g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 71)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Brown sugar
Brown sugar is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Brown sugar
Brown sugar contains less Sodium (difference - 69mg)
Which food is lower in Saturated fat?
Brown sugar
Brown sugar is lower in Saturated fat (difference - 1.911g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients
  2. Brown sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168833/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.